22:2 Intermittent Fasting


Easily one of the most demanding intermittent fasting methods suggested by health experts, the 22:2 is a fantastic way to lose weight fast while remaining healthy. However, as with all intermittent fasting methods, you do have to be careful. The 22:2 intermittent fasting method can be quite extreme and could be bad for your body if you don’t take care of yourself throughout the process.

What is the 22:2 intermittent fasting method? As with the other hourly fasting plans, the 22:2 is an intermittent fasting method that breaks the day down into eating and fasting segments. With this plan, you eat for 2 hours and fast for 22. It’s a tough ask for the body and something that should be eased into. Don’t think of this as a quick way to lose pounds but rather as the pinnacle of intermittent fasting.

If you’re going to start the 22:2 intermittent fasting method, it’s important that you know exactly what you’re getting yourself into. You should be prepared when starting such a demanding form of intermittent fasting. Let’s take a look at some of the most important details regarding the 22:2 intermittent fasting method.

Eating Within a 2-Hour Window

One of the most difficult parts of the 22:2 intermittent fasting method is getting all of your nutrients and calories for the day within a 2-hour period. You need to find the balance between stuffing yourself and economically introducing calories. You shouldn’t shove an entire meal down the second that your fasting window ends, but you do need to eat the full amount of healthy calories for your body to function.

I recommend planning your food for the day in advance. Have healthy meals and snacks prepared and eat foods with plenty of healthy calories. Eggs and soups are some fantastic foods to have as they’re full of nutrients but are easy on the body. Milk, beans, oat, yogurt – these are all examples of healthy foods stuffed with carbs and fats that your body needs. Plan your 2-hour eating window to make the most out of it.

Fasting For 22 Hours

This can be quite intimidating to approach – 22-hours of fasting almost every day can seem like a daunting task. It is difficult to approach and can be tough to stick with, but once you’ve made it part of your daily routine, it becomes much easier. The most difficult part of the 22-hour intermittent fasting method is the mental drain it can impose.

Cravings and hunger are massive obstacles that can be difficult to overcome. The hardest part is when you’re just starting in the fasting period – you’re aware of how much time you have until you’re allowed to eat and your mind starts thinking about breaking the fast early. It can be tough to stick with and you might falter a couple of times. But if you stick with it, you’ll find the 22-hour fasting window much easier to achieve.

Easing In and Out of Eating

The transitions between fasting and eating are just as important for intermittent fasting success. Easing in and out of eating and fasting will make the process much easier on your body and will help you to avoid shocking your system. This is especially important for when your 2-hour eating window opens up as you’ll likely be wanting to stuff yourself with food.

However, the end of your fasting window is when you should be monitoring your food intake the most. Start your eating period with gentle foods that keep your stomach safe and save the massive meals for the middle of your eating window.


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Andrew Brewer - Intermittent Fasting Expert

Written By Andrew Brewer

Andrew Brewer started FastingApps to give people the guidance that he never received when he was first starting. His goal is to make your goals achievable and to offer you only the best fasting apps that the internet has to offer. You're not on your own - Andrew and the entire family of reviewers at FastingApps are here with you every step of the way!

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